New here, Here's what I'm doing

[Bustedchalk]

Couldn't really find a "introduce yourself" thread so I guess I'll just start off here.

25/M/Canada
6'0 177lbs (%12-14bf)

I'm currently doing a 8 day split that looks like this.

Day 1
Core Lift -Bench Press

Supplement Lifts
Decline Bench
High Incline Bench
Bench Dips

Direct Ab Work
DB oblique crunches

Day 2
Core Lift - Back Squat

Supplement Lifts
Front Squat
Bulgarian Split Squat
Calf Raises

Day 3
Core Lift - Pull Ups

Supplement Lift
Seated Cable Row
Reverse Curl
Lat Pull Down

Direct ab work
Cable Crunches

Day 4
Core Lift - Dead Lift

Supplement Lift
BB Goodmornings
Hyperextensions
Rack Deadlift w/Shrug

Direct ab work
Floor crunches/planks/hanging leg raises

My Routine works on a 4 week schedule.

First week for corelift is 60% of my 1RM for 3 sets, 2 x 8 1 x AMRAP

supplements 2-3 sets 15-20 reps (light weight)

Second week - 70% 2 x 6/ 1x AMRAP

supplements 3-4 sets 8-10 reps (medium weight)

Third Week - 80% 1xAMRAP / 2x3

supplements 4-5 sets 4-6 reps (heavy weight)

Forth Week - 90% 1xAMRAP / 2x2

supplements 2-3 sets 15-20 reps

Then I use my AMRAP from week 3 and 4 to determine my new 1RM for my new cycle.

My Diet is currently at 3000 Calories

roughly breaks down 2.
110g fat
315g Carb
190-200g protein


Would love some feed back on this but I feel pretty good about it and have had really good gains in the last 4 months. Currently sidelines with Tennis or Golfers elbow but hoping going back at it tomorrow!

Thanks,


BC

 

[Fenton]

HI,
3000 Calories would be enough for you and try to eat more protein ....
Thanks

bootcamp orange county

 

[Bustedchalk]

HI,
3000 Calories would be enough for you and try to eat more protein ....
Thanks

I often wondered if I would benefit from adding 200 more calories coming from protein.

 

[DADAWG]

I often wondered if I would benefit from adding 200 more calories coming from protein.

welcome to ology.

simple just try it for 2 months and see how you feel . imo its a good idea.